Are you finding it challenging to shed those extra pounds despite eating what you believe to be the right foods? Hidden calories in certain foods might be the culprit.
“Many people assume that if a food is deemed healthy, it must also be low in calories,” explains Krista Maguire, RD, CSSD. “However, some trendy foods carry a health halo that masks their actual energy content.”
Even with the best intentions to eat healthily, you could unknowingly be consuming high-calorie foods. Here are some common calorie culprits and strategies to enjoy them without going overboard.
1. Smoothies
Up to 940 calories
“While smoothies seem like a healthy way to incorporate fruit into your diet, they can be calorie bombs if not careful,” notes Bonnie Taub-Dix, M.A., R.D.N., author of Read It Before You Eat It: Taking You From Label to Table. This is because many contain added syrups, sorbet, and sugar.
Additionally, store-bought smoothies can be oversized, with some large ones containing the equivalent of four to six servings of fruit, exceeding a single serving recommendation.
Trim it down: Create your own smoothie using one cup each of fresh fruit, leafy greens, and unsweetened almond milk.
2. Nut Butters
190 calories per 2 tablespoons
Unlike whole nuts that require chewing, creamy nut butters can be quickly consumed. “It’s easy to overindulge in nut butter as it takes less effort compared to chewing nuts,” Maguire points out. Many people tend to use more than the recommended portion without measuring.
Trim it down: Enjoy your favorite nut butter in moderation by measuring one level tablespoon for smoothies, yogurt, or oatmeal, and two tablespoons for sandwiches.
3. Frozen Yogurt
222 calories per cup
While some brands offer lower-calorie frozen yogurt options, others can be as calorie-dense as ice cream. For instance, a cup of frozen yogurt at certain establishments can contain up to 400 calories, excluding additional toppings.
Trim it down: Opt for homemade frozen desserts where you control the ingredients and calories. When choosing toppings at a frozen yogurt bar, be mindful of calorie-dense options that can offset the lighter base.
4. Coffee Drinks
Up to 520 calories
While focusing on calorie-rich foods, it’s essential to remember that beverages can contribute significantly to your daily calorie intake. Specialty lattes and coffee with creamer are examples of high-calorie drinks.
“A latte made with whole milk or coconut milk and sugary syrups can add hundreds of hidden calories to your diet,” Taub-Dix warns. “This is before considering whipped cream toppings!”
Trim it down: Opt for a skim milk latte sweetened with cocoa powder or cinnamon. For plain coffee, try using a splash of 2% milk instead of creamer to save on calories. If avoiding dairy, choose unsweetened almond milk at around 10 calories per quarter cup.
5. Honey
64 calories per tablespoon
Despite being a natural sweetener, honey is still a source of sugar and contains more calories than table sugar. Opting for honey thinking it’s healthier may still contribute to your calorie intake.
Trim it down: Gradually reduce the amount of honey used in your diet to help curb sugar cravings. Alternatively, consider calorie-free sugar alternatives like stevia or monk fruit.
6. Avocado
227 calories per avocado
While previously believed to cause weight gain due to its fat content, avocados are now recognized for their satiating properties. However, consuming a whole avocado in one serving can contribute a significant amount of fat.
Trim it down: Opt for a quarter of an avocado in salads and half for toast. Prevent browning by applying lemon juice to the flesh, wrapping it tightly with plastic wrap, and refrigerating leftovers.
7. Cheese
75 to 122 calories per ounce
Adding cheese to dishes for extra protein may inadvertently lead to excess calorie consumption. Many cheeses are calorie-dense and high in fat, emphasizing the importance of portion control.
Trim it down: Replace a slice of cheese with two tablespoons of shredded cheese to significantly reduce calorie intake. Measuring portions ensures you don’t overindulge.
8. Seeds
43 to 52 calories per tablespoon
Seeds like hemp, flax, or sunflower seeds are gaining popularity but can easily add extra calories when sprinkled on top of already calorie-dense foods like smoothie bowls.
Trim it down: Use seeds as a thoughtful addition by measuring out the quantity rather than sprinkling them liberally on your food.
9. Dark Chocolate
170 calories per ounce
Dark chocolate, known for its antioxidants and lower sugar content, can still contribute significant calories ounce-for-ounce compared to milk chocolate. Moderation is key to enjoying this healthier sweet treat without excess calories.
Trim it down: Satisfy your sweet craving with a moderate amount of dark chocolate. Avoid overindulging by melting a square and drizzling it over fresh berries.
10. Coconut Oil
104 calories per tablespoon
Despite its popularity, coconut oil adds a significant amount of fat and calories to your diet. With most of its fat content being saturated, it’s crucial to be mindful of the calorie density it brings.
Trim it down: Enjoy the flavor of coconut oil by adding a small amount at the end of cooking. Use avocado or olive oil for cooking and add a teaspoon of coconut oil for taste before serving.
The Takeaway
Simply because a food is considered “healthy” doesn’t automatically mean it’s low in calories. To manage your weight effectively, pay attention to the foods you consume and their calorie content.
To prevent exceeding your daily calorie limit, be aware of calorie-rich ingredients in foods like smoothies and frozen yogurt. Practice portion control, especially with smaller foods like seeds and cheese that are easy to overeat.